The Carer's Guide to Mental Health at Christmas

Winter brings shorter days, less light and colder weather - all of which can take a real toll on anyone's wellbeing. But for unpaid carers, the festive period can be even more stressful because routines change, support services may be reduced, and expectations escalate - not to mention the added financial pressures of the festive season can take an extra toll. At this time of year it’s essential to pause, notice how you’re feeling, and find simple ways to look after your own mental health during these darker months and through this busy period. Here are eight tips for unpaid carers' mental wellbeing this winter:

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1. Acknowledge Your Feelings

You don’t have to feel upbeat just because there’s a festive calendar and cosy traditions underway. It’s normal to feel tired, overwhelmed, anxious or even sad - and especially so when you’re balancing caregiving with high expectations around Christmas, and winter-related health challenges including colds and flu for the person you care for. Allow yourself to feel whatever comes up without self-judgment.

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2. Keep a Simple, Steady Routine

Routine can be grounding in winter when daylight is scarce and days blur together. If possible, try to keep regular times for meals, sleep, and a little physical activity. Even small things like opening the curtains early, a short walk, or a quiet cup of tea at the same time every day can help steady your mood.

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3. Get Moving & Seek Natural Light

The winter months can make us feel sluggish or low, even if it doesn't amount to fully-fledged seasonal affective disorder. Aim for some daylight and movement each day, even if planned in tiny chunks - a short walk, gentle stretching or dancing around the house counts too. Natural light and movement both support better mood and energy. Remember that the light starts to fade towards 4pm, so plan to get outdoors in the morning or early afternoon for full benefit.

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4. Set Healthy Boundaries

Christmas can feel packed with social expectations and obligations. Saying “no” when your energy is low isn’t selfish - it’s self-care. Boundaries protect your wellbeing, whether that’s declining an invitation, keeping celebrations low-key, or carving out quiet time for yourself.

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5. Connect in Ways That Feel Supportive

Meaningful connection, not obligatory socialising, helps reduce isolation. Chat with close friends, reach out to carer networks in your area, or schedule a virtual catch-up if in-person time isn’t possible. Feeling truly “seen” is what matters, rather than arbitrary face-time.

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6. Manage Festive Pressures

The holidays often come with financial, social and emotional pressures. Take a compassionate approach to gift-giving, planning and celebration. Simple presents, shared experiences, or low-cost traditions can bring joy without added stress. Use your National Carers Card discounts to alleviate pressure when it comes to gift-giving and the Christmas food shop.

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7. Treat Your Body With Kindness

At this time of year, it feels like chocolate and mulled wine are everywhere, and the temptation to overindulge at the Christmas party can be strong. While many carers will want to take every opportunity to relax and enjoy these celebratory moments, just remember that eating well, resting when tired, and paying attention to your physical comfort aren’t luxuries - they’re essential to sustaining you through winter’s demands once the fairy lights come down.

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8. Reach Out for Support

Talking to someone - a friend, family member or professional - can make a big difference, especially if the season feels heavy. If you are struggling to cope, here are some resources you might find helpful:

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Helplines & Immediate Support

• If you're experiencing a mental health crisis and need help right away, call 999.
• If you aren't sure if you should call 999, you can call NHS 111 for advice.
• Samaritans – Call 116 123 (UK & ROI) if you don't need medical help but need someone to talk to

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Carer-Specific Support

• NHS – Help for Carers: Information on respite, carer breaks, benefits and urgent mental health help.
• Carers Trust: Charity offering advice, local support and online peer connections.

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Mental Health Resources

• Mind – Christmas and mental health: Tips for coping with festive challenges and finding support.
• Mental Health UK – Seasonal wellbeing: Guides on managing winter and holiday stresses.